By Blake Hagen on livestrong.com
The American College of Sports Medicine recommends aerobic exercise, or cardio, for all healthy adults and children. They recommend at least 30 minutes or more of moderate-intensity activity on most days of the week. According to Brigham Young University, exercise science professor Steven Aldana, regular aerobic exercise can increase fitness levels and reduce the risk of developing heart disease, some types of cancer and can also help prevent weight gain.
The American Heart Association declares physical inactivity to be a major risk factor for heart disease. Regular aerobic exercise can strengthen the heart and help improve its efficiency. A stronger heart will be able to pump more blood with fewer heartbeats. Regular aerobic exercise also increases capillary development. An increase in capillaries allows oxygen to reach vital cells in case of blocked or damaged arteries in the body. This ability of oxygen to be rerouted through different capillaries can help prevent heart disease and stroke.
A 2002 study published in the American Journal of Nutrition found evidence that regular physical activity helps prevent cancer of the colon, breast and prostate. Another 2002 study published in the European Journal of Cancer Prevention concluded that physical inactivity can increase the risk for cancers of the uterus, kidneys and esophagus and that regular physical activity, including aerobic exercise, can protect the body from cancer development.
Dr. Walter Willett of the Harvard School of Public Health says regular exercise can help relieve symptoms of depression and anxiety, and may improve mood. Also, according to a 2004 study published in the Journal of Psychiatric and Mental Health Nursing, exercise improves self-esteem and cognitive functioning and may be an aid in mental health treatment.
The American College of Sports Medicine has found that regular aerobic exercise is an important factor in sustaining significant weight loss and preventing weight gain. Controlling weight through healthy eating habits and regular aerobic exercise is an important way to prevent obesity, which is a major risk factor for heart disease, stroke, cancers, high blood pressure and type 2 diabetes.
Along with the American College of Sports Medicine, the U.S. surgeon general recommends at least 30 minutes of aerobic activity at an intensity that increases your heart rate and breathing on most days of the week. He recommends choosing activities that you enjoy to increase your chances of developing regular exercise habits. Participation in regular aerobic activity should be combined with healthy eating habits to maximize health benefits.
4 rounds of:
Max cal row 1:00
Max mountain climbers 1:00
Max AD cals 1:00
Max Box Jumps 1:00
Max distance running 2:00